When: Wednesday, December 23th, 2009 at 6.45pm.

Where: Top Floor of the Roodehek House, 2 Roodehek Street, 8001 Gardens, Cape Town.

What: We would like to invite you, your friends and your family to start the evening with us. There will be drinks, (healthy) snacks, CrossFit movie bits and a small competition. Don't miss this event!

Programme:

5.30 p.m.: Class will be the same time as usual. Feel free to participate or just hang out and watch.

6.45 p.m.: We start serving drinks and snacks as well as show various short movies about CrossFit training and events.

7.15 p.m.: Wall Ball competition. Ever thrown a medicine ball before? Wanna try? You HAVE TO do this!

7.45 p.m.: Surprise competition (optional).

What to bring: A couple of friends and a smile. Bring comfortable clothes for the workout/competition. Its going to be a lot of fun! We will serve snacks and drinks, but you are welcome to bring your own as well. Please RSVP. We know that over the festive season, you have a lot of social events to attend to so our workout is scheduled rather early to start the evening off. Feel free to drop in and hang out for as long as you like.

When: Wednesday, December 9th, 2009 at 7pm.

Where: Top Floor of the Roodehek House, 2 Roodehek Street, 8001 Gardens, Cape Town.

What: We will be screening the first CrossFit movie "Every second counts", a documentary of the 2008 CrossFit Games. This is a great opportunity to show your friends and family what the "sport of fitness" is all about, so bring them along. After a short introduction, we will start screening the movie. We will try to have food and beverages available, especially for those who might be hungry after the 5.30pm training session. Don't miss this event!

When: Friday, October 30th, 2009 at 5pm.

Where: Top Floor of the Roodehek House, 2 Roodehek Street, 8001 Gardens, Cape Town.

Why: We are officially opening our first exercise room and would like to celebrate with our clients, friends and families.

Programme:

5 p.m.: We will heat up the braai. You are welcome to b.y.o, but we will be offering food (meats and salads) and a (limited) selection of drinks as well - on the house that is :)

5.45 p.m.: Introduction to Cape CrossFit: Find out what Fitness is and what we do at Cape CrossFit. Towards the end, we will offer a short demo workout and all guests are welcome to participate.

6.45 p.m.: We will have an overhead squat competition with giveaways prizes for all participants (on top, winner gets to challenge one of our coaches). Contact us if you would like to participate - it will be a lot of fun!

What to bring: Its an opening celebration = it is all free :) Bring comfortable clothes that let you sit / squat down easily (hint...) if you plan on participating in the sample workout (highly recommended) and/or the competition. We will serve food, but you are welcome to bring your own as well.

Currently, we offer group coaching at the following times: